Build-A-Booty: Kneeling Dumbbell Squat

I’m usually a little wary of “new” exercises. They tend to be incredibly complex, difficult to set up, way too advanced for most people, or all three.

Social media has definitely brought about an age of stupid things getting notoriety simply because they look cool. That’s great for entertainment, but it’s not so great when you’re looking for actual results.

That being said, sometimes you see something that makes you go, “hmm, that looks like it could be beneficial.”

That’s the thought I had when I first saw the Kneeling Dumbbell Squat a few years back.

I like this exercise for a few reasons. First, it’s effective. Third, it’s really easy to perform properly. And D, it’s easy to adjust the difficulty as needed.

Here’s what it looks like:


  • Get on both knees, with your toes flat on the ground.
  • Hold a dumbbell in the goblet position (at chest height).
  • While maintaining a tell chest, lower your butt to your heels, and then return to the starting position.
  • Finish the movement by squeezing your glutes tight at the top.

That’s it!

Give these a shot, and let me know how you like them!

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